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Better Living #3: Get Your Five-A-Day… Without Even Trying!

 

 

The road to healthy living is paved with good intentions: getting more sleep; exercising regularly; drinking more water, and consuming the all-important five portions of fruit and veg every day. There are some lucky people who have no problems getting their five-a-day. And despite the fact that I love fruits and veggies and have no aversion to them, I also love chocolate, cakes, pastries and anything sugary and stodgy, and more often than not, that’s what I opt for – especially when I need to dash. It seems such a mission to remember to eat healthily with my fast-track lifestyle where I’m always on the move.

 

I’ve convinced myself many a time that the jam tart I’m scoffing is actually quite healthy because it contains jam which is made from, er, fruit; that coffee and chocolate are good for you because they are made from beans; chips are made from potatoes which is a vegetable so all good in the hood there, and sugar comes from a plant – need I say more! But seriously,  who am I trying to kid?

SO WHAT COUNTS AS A PORTION?

 

There seems to be a great deal of confusion as to what constitutes a single serving of fruit or vegetables but it’s widely believed to be around 80g. The following are examples of single servings:

  • 1 150ml glass of pure fruit juice
  • 1 thick slice of pineapple or melon
  • 3 heaped tablespoons of pulses or beans
  • 1 apple, pear, orange, banana or other similar sized fruit
  • 2 plums or kiwi fruit
  • 1⁄2 a grapefruit
  • 3 heaped tablespoons of vegetables
  • 1/2 an avocado
  • 3 heaped tablespoons of fruit salad
  • 1 heaped tablespoon of raisins or sultanas
  • 3 heaped tablespoons of stewed fruit
  • 3 dried apricots
  • 1 cupful of grapes, cherries or berries
  • 1 small bowl of salad

 

With the exception of potatoes, which are very starchy and aren’t included in the recommended five a day, all other fruit and vegetables count, whether they’re fresh, frozen, dried, tinned, or pure juices.

 

But it’s worth remembering that no matter how much pure, freshly-squeezed juice you drink, it still only counts as one portion owing to certain nutrients being depleted in the juicing process. And because they don’t contain the same vitamins and minerals as other fruit and veg, kidney beans, chick peas, lentils and other pulses also only count as one portion, no matter how much you eat. Therefore in order to get a wide variety of nutrients, it’s advisable to munch on five different types of fruit and veg each day. It’s also worth noting that when people talk about getting their five-a-day, that’s just the minimum amount that we should be consuming every day. Ideally we should be aiming for about seven servings but goodness – it’s sometimes hard enough just getting the five so we’ll concentrate on that for now!

 

To be honest, it’s not actually hard to eat the recommended daily amount of fruit and veg. It’s just that we all live such busy lives these days and we’ve fallen into a pattern of bad eating habits. An ideal healthy eating day for me would see me start with chopped mango and pineapple with yogurt for breakfast; an oaty, apricot flapjack for mid-morning; prawn salad for lunch; a snack of fruit salad; and salmon with spinach, asparagus, broccoli and potatoes for dinner. What could be simpler?

 

I was thinking of ways in which you could effortlessly get the recommended five-a-day where it seems as though you’re not even thinking about it so it doesn’t seem such a drag. Many of the ideas below are things that I’ve tried or that appeal to me, and appear to be effective and not at all unrealistic ways of getting more fruit and veg into your diet. It’s unlikely that you’ll be able to change your eating habits overnight, and lifestyle changes always seem a bit daunting but you’ll gradually be able to work your way up to incorporating more fruit and veg into your diet – and once you know how easy it is, you’ll be unstoppable!

  1. USE REAL FRUIT INSTEAD OF ARTIFICIAL SYRUPS IN DRINKS

 

I always feel really disappointed when I call into a coffee shop, order a fruity iced drink, smoothie or milkshake – and find them pouring sickly-sweet, synthetic-tasting syrup into the glass instead of blending real fruit.

Well you can’t control what your local coffee shop uses, but you can make delicious cold drinks at home using real fruit. It may take a little more effort than opening a bottle but it’s so worth it!

2. GET SPIRALIZING!

Spiralizing has caught on in a big way where vegetables such as carrots and courgettes are cut into thin, spaghetti-like strands using a spiralizer before being blanched and added to salads or eaten in place of pasta with pesto or tomato-based sauces.

3. CAULIFLOWER ‘RICE’ ISN’T JUST FOR THOSE DOING ATKINS!

 

When I first heard about cauliflower ‘rice’, it was something that Atkins dieters were making as a substitute to rice, where they would pulse cauliflower florets to resemble rice grains.

I don’t really  think it tastes like rice but I do think it’s really delicious. It tastes a lot like the fried cauliflower my mum used to make. It might sound quite bland but with seasoning, herbs, spices, a little chopped onion or crushed garlic, and a lot of imagination it can be very tasty. You can even add egg to it to make egg cauliflower fried ‘rice’!

4. SNACK ON DRIED FRUIT AND FROZEN BERRIES INSTEAD OF SWEETS

 

I do love my sweet, sugary treats but thankfully I also love dried and frozen fruit and it’s a healthier way to get my fix of something sweet.

5. ICE ICE BABY

 

Blend yogurt, and honey with your favourite fruit, pop into ice-lolly moulds and you’ll have a delicious, frozen sweet treat that takes next to no time to prepare.

6. GO BANANAS!

 

Bananas are so versatile and contain a lot of potassium which is great when you need an energy boost -something many of my colleagues know only too well as they’re always bringing bananas to work to snack on. There’s so much you can do with them. You can have them on toast, or blended into a milkshake or smoothies for breakfast; coat them in chocolate and freeze them as an alternative to ice-lollies; mash them into pancake, muffin or cake batter; bake or barbecue them and serve them with ice-cream… the list goes on!

7. DREAM TOPPING

 

Purée some berries with honey and pour over ice-cream as a healthy alternative to sugar-laden ice-cream toppings.

8. JUICY!

 

I don’t know many people who don’t own a juicer – but I know many juicer owners who don’t use them. This is a real shame because fresh, pure juice is so good for you. And of course with a vast array of fruit and veggies available, you can have fun trying to come up with unique flavour combinations.

9. SWAP POTATO CHIPS FOR APPLE CRISPS

 

Slice an apple (or pear) very thinly; place on a baking sheet; place in the oven at a low temperature, and bake until crispy, turning over occasionally.

10. BLEND VEG INTO SHOP BOUGHT FOOD

There are times when we don’t have time to make things from scratch – no matter how much we want to. But you can always add veggies to shop-bought stews or  blend vegetables into shop-bought soups. My grandfather always liked adding mushrooms to frozen pizzas while I tend to add sautéed onion, garlic and mushrooms to shop-bought pasta sauces – something Mr.D. is not happy about!

11. MAKE VEGGIE DESSERTS!

It started with carrot cake but now there seems to be a trend for adding vegetables such as beetroot, sweetcorn, pumpkin and courgette to baked goodies and desserts – and it seems to be going down a storm. It’s great because you can enjoy the sweet treats you love so much AND get the necessary nutrients. So you get the both of best worlds!

12. CHIPS AND DIPS

Ever since I discovered that I can make dips and salsas that taste better than the shop-bought stuff and that they’re so quick and simple to make, I’ve been making delicious guacamoles and spicy salsas to serve with tortilla chips when I want to snack on something in front of the telly. Not only do they taste great but I feel so much healthier.

13. FEEL THE PULSE IN A CAN!

These are a great cupboard stand-by and a good source of fibre. A serving (three tablespoons) of canned beans or lentils can be added to soups, stews, salads etc. And let’s face it – how much effort goes into opening a can?

14. LIVEN UP THAT SALAD

Gone are the days of boring lettuce, cucumber and tomato salads. Today we have a fantastic array of fruits and vegetables available – not to mention awesome dressings – which will change the way you look at salads forever and let’s face it – how hard is it to prepare a salad? My favourite is prawn with mango and avocado with a chilli, lime and coriander dressing. I’d eat it every day if I could!

15. IS THERE ANYTHING YOU CAN’T DO WITH AN AVOCADO???

When I was a kid, there was only one way in which people used to eat avocados and that was halved with a little salt, pepper and lemon juice. Nowadays the humble avocado has come a long way since then, and like the banana, it’s quite versatile, and is even making an appearance in sweet dishes. Salads don’t seem the same without them, and you can add avocados to dips, salsas, smoothies, milkshakes, desserts and is also used as a substitute for butter or cream in cakes and mousses. I even saw a contestant on Come Dine With Me baking them – something I didn’t know you could do with avocados.

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Easter/Spring Afternoon Tea

Easter is just around the corner and we are looking forward to yet another gloriously long weekend. For me, long weekends mean gatherings, socialising, fun, food as well as a healthy dose of r n’r – and I reckon afternoon tea combines all of these elements perfectly. I’m a huge fan of afternoon teas, and when it’s a holiday-themed afternoon tea, then that’s even better! One of the great things about hosting an Easter/Spring themed afternoon tea party is that if it’s a gloriously sunny day, you might just be able to hold your party outdoors. Inspiration for this party comes from colours and ideas associated with this time of year as well as food that is in season. Colours in soft, muted pastel shades are typical of Spring, and chicks, bunnies, Spring flowers, eggs and chocolate are what springs to mind (excuse the pun!) when we think of Easter, so these will probably play a role in your choice of food, drinks and décor. The list below gives food ideas of what you can include as part of your Spring-themed afternoon tea party menu:

SANDWICHES

  • Egg and cress
  • Cucumber and cream cheese
  • Chicken salad
  • Chicken and pesto
  • Ricotta and apricot jam
  • Egg and asparagus
  • Prawn cocktail

SAVOURIES

  • Scotch eggs
  • Mini asparagus and quail’s egg tartlets
  • Mini Yorkshire puddings with lamb and mint gravy
  • Pea and mint soup in shot glasses
  • Bite-size lamb samosas
  • Chicken tikka on bite-size naan bread with mint raita
  • Spinach and ricotta/feta in filo pastry
  • Cheese and spring onion scones
  • Broccoli and spinach mini quiche

SWEET SCONES/TOASTED BREADS

  • Hot cross buns
  • Fruit loaf
  • Apricot muffins
  • English muffins
  • White chocolate and raspberry scones
  • Rosewater and vanilla scones

CAKES, TARTS AND OTHER SWEET TREATS:

  • Lemon cupcakes
  • Chocolate fudge cake
  • Carrot cake
  • Simnel Cake
  • Mini rhubarb and custard tartlets
  • Crème egg chocolate brownies
  • Pastel coloured macaroons
  • Chocolate whoopie pies
  • Lavender shortbread
  • Raspberry panna cotta in shot glasses
  • Mini chocolate and cherry trifles

DRINKS:

  • Tea!
  • Lemon tea
  • Raspberry tea
  • Vanilla latte
  • Mint tea
  • Elderflower cordial
  • Shot glasses of thick chocolate milk
  • Chocolate flavoured cocktails

Don’t forget the extras you need to serve such as butter, clotted cream, honey and a selection of jams to go with the toasted breads and scones. And for the savouries, you may need to provide a variety of chutneys, sauces and pickles. And now I’m going to leave you with an awesome recipe for raspberry and white chocolate macarons. Yum!

RASPBERRY AND WHITE CHOCOLATE MACARONS INGREDIENTS:

Meringues:

  • 130g pure icing sugar
  • 110g almond meal
  • 2  egg whites
  • 65g caster sugar
  • 4-5 drops of pink food colouring

White chocolate and raspberry ganache:

  • 50ml double cream
  • 100g white chocolate
  • 45g raspberries, coarsely chopped

METHOD:

  1. Preheat oven to 140C.
  2. Combine icing sugar and almond meal in a food processor until finely ground.
  3.  Triple-sift into a large bowl and set aside.
  4. Whisk two-thirds of the egg whites in an electric mixer until it forms soft peaks form.
  5. Add caster sugar, a tablespoon at a time, whisking continuously until fully combined and mixture is thick and glossy.
  6. Add food colouring.
  7. Stir in almond mixture in batches until fully combined and mixture slowly slides down sides of bowl when bowl is tilted.
  8. Add remaining egg white to loosen mixture.
  9.  Spoon into a piping bag with a 1cm plain nozzle.
  10.  Pipe 3cm-diameter rounds of mixture onto heavy baking-paper-lined oven trays.
  11.  Stand until a crust begins to form  which should take around 5 hours.
  12. Bake macarons until firm.
  13.  Cool completely on trays.
  14. Meanwhile, for white chocolate and raspberry ganache, bring cream just to the boil in a small saucepan.
  15. Remove from heat.
  16.  Add chocolate, stand until melted, stir until smooth and glossy.
  17. Refrigerate until firm yet still pliable then stir until smooth.
  18. Add raspberries, stir to form a ripple effect, then spoon a teaspoon of ganache onto half the macarons. Sandwich with remaining macarons and refrigerate until set.
  19. Macarons will keep for 1-2 days refrigerated in an airtight container.

Enjoy!

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